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Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":676,"answer":677,"question":678,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":680,"answer":681,"question":682,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":684,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":713,"full_slug":714,"sort_by_date":48,"position":419,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":712,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":709,"alt":699,"name":699,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":721,"content":722},"doc",[723,742,753,777,784,787,792,795,800,814,818,822,826,830,834,838,844,848,858,862,866,870,874,878,882,886,894,898,902,906,910,914,919,923,928,942],{"type":724,"content":725},"paragraph",[726,729,740],{"text":727,"type":728},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (","text",{"text":730,"type":728,"marks":731},"according to most experts",[732,738],{"type":733,"attrs":734},"link",{"href":735,"uuid":48,"anchor":48,"custom":736,"target":737,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},"_blank",{"type":739},"underline",{"text":741,"type":728},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":724,"content":743},[744,746,751],{"text":745,"type":728},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":747,"type":728,"marks":748},"“let food be thy medicine,” ",[749],{"type":750},"italic",{"text":752,"type":728},"as well as believing that disease was not a punishment from the Gods. ",{"type":724,"content":754},[755,757,765,767,775],{"text":756,"type":728},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":758,"type":728,"marks":759},"coined the term wellness",[760,764],{"type":733,"attrs":761},{"href":762,"uuid":48,"anchor":48,"custom":763,"target":737,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":739},{"text":766,"type":728},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":768,"type":728,"marks":769},"fitness and wellness",[770,774],{"type":733,"attrs":771},{"href":772,"uuid":48,"anchor":48,"custom":773,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":739},{"text":776,"type":728}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":778,"attrs":779,"content":781},"heading",{"level":780},2,[782],{"text":783,"type":728},"What is Fitness?",{"type":724,"content":785},[786],{"text":668,"type":728},{"type":778,"attrs":788,"content":789},{"level":780},[790],{"text":791,"type":728},"What is Wellness?",{"type":724,"content":793},[794],{"text":673,"type":728},{"type":778,"attrs":796,"content":797},{"level":780},[798],{"text":799,"type":728},"How to Set Goals for Fitness and Wellness",{"type":724,"content":801},[802,804,812],{"text":803,"type":728},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":805,"type":728,"marks":806},"S.M.A.R.T. goals",[807,811],{"type":733,"attrs":808},{"href":809,"uuid":48,"anchor":48,"custom":810,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":739},{"text":813,"type":728},":",{"type":724,"content":815},[816],{"text":817,"type":728},"S - Specific",{"type":724,"content":819},[820],{"text":821,"type":728},"M - Measurable",{"type":724,"content":823},[824],{"text":825,"type":728},"A - Achievable",{"type":724,"content":827},[828],{"text":829,"type":728},"R - Relevant",{"type":724,"content":831},[832],{"text":833,"type":728},"T - Timeframe ",{"type":724,"content":835},[836],{"text":837,"type":728},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":778,"attrs":839,"content":841},{"level":840},3,[842],{"text":843,"type":728},"Fitness",{"type":724,"content":845},[846],{"text":847,"type":728},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":849,"content":850},"bullet_list",[851],{"type":852,"content":853},"list_item",[854],{"type":724,"content":855},[856],{"text":857,"type":728},"Example Goal: Weight loss",{"type":724,"content":859},[860],{"text":861,"type":728},"S - 30 lbs.",{"type":724,"content":863},[864],{"text":865,"type":728},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":724,"content":867},[868],{"text":869,"type":728},"A - Doable through proper exercise and nutrition management",{"type":724,"content":871},[872],{"text":873,"type":728},"R - Plan for setbacks (ex. Traveling for work)",{"type":724,"content":875},[876],{"text":877,"type":728},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":778,"attrs":879,"content":880},{"level":840},[881],{"text":339,"type":728},{"type":724,"content":883},[884],{"text":885,"type":728},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":849,"content":887},[888],{"type":852,"content":889},[890],{"type":724,"content":891},[892],{"text":893,"type":728},"Example Goal: Taking supplements every day (habit creation)",{"type":724,"content":895},[896],{"text":897,"type":728},"S - Take fish oil in the morning, and melatonin in the evening",{"type":724,"content":899},[900],{"text":901,"type":728},"M - Create a calendar chart to track progress - mark off successful days",{"type":724,"content":903},[904],{"text":905,"type":728},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":724,"content":907},[908],{"text":909,"type":728},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":724,"content":911},[912],{"text":913,"type":728},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":778,"attrs":915,"content":916},{"level":780},[917],{"text":918,"type":728},"Progress Over Perfection",{"type":724,"content":920},[921],{"text":922,"type":728},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":778,"attrs":924,"content":925},{"level":780},[926],{"text":927,"type":728},"Train For Your Fitness & Wellness",{"type":724,"content":929},[930,932,940],{"text":931,"type":728},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":933,"type":728,"marks":934},"FightCamp",[935,939],{"type":733,"attrs":936},{"href":937,"uuid":48,"anchor":48,"custom":938,"target":737,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":739},{"text":941,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":724,"content":943},[944],{"text":945,"type":728},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":947,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":952,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":953,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":948,"component":118,"meta_info":949,"meta_title":7,"block_image":950,"cover_image":951,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00","article",{"_uid":957,"title":958,"plugin":43,"description":959},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":961,"alt":962,"name":7,"focus":7,"title":962,"filename":963,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[970,971],"featured","home-featured",60887917,"0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z","wellness/{{story.slug}}",[],["Reactive",978],[979,1237,1948,2178,2485,2987],{"name":980,"created_at":981,"published_at":982,"updated_at":983,"id":984,"uuid":985,"content":986,"slug":1231,"full_slug":1232,"sort_by_date":48,"position":1233,"tag_list":1234,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1235,"first_published_at":982,"release_id":48,"lang":60,"path":975,"alternates":1236,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":987,"faqs":988,"title":980,"topic":1013,"author":1028,"content":1029,"category":1212,"schedule":1220,"component":955,"meta_info":1221,"cover_image":1225,"description":1229,"contributors":1230},"15047e90-1cb3-49d0-a81f-1e2be9236592",[989,993,997,1001,1005,1009],{"_uid":990,"answer":991,"question":992,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":994,"answer":995,"question":996,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":998,"answer":999,"question":1000,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1002,"answer":1003,"question":1004,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1006,"answer":1007,"question":1008,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1010,"answer":1011,"question":1012,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1014,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1026,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1015,"component":39,"meta_info":1023,"block_image":1024,"cover_image":1025,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1016,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1021,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1017,"component":118,"meta_info":1018,"meta_title":7,"block_image":1019,"cover_image":1020,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":721,"content":1030},[1031,1035,1039,1043,1051,1055,1059,1063,1099,1103,1106,1110,1114,1160,1164,1178,1188,1192,1197,1208],{"type":724,"content":1032},[1033],{"text":1034,"type":728},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":724,"content":1036},[1037],{"text":1038,"type":728},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":778,"attrs":1040,"content":1041},{"level":780},[1042],{"text":992,"type":728},{"type":724,"content":1044},[1045,1047],{"text":1046,"type":728},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1048,"type":728,"marks":1049},"Yikes.",[1050],{"type":750},{"type":724,"content":1052},[1053],{"text":1054,"type":728},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":778,"attrs":1056,"content":1057},{"level":780},[1058],{"text":996,"type":728},{"type":724,"content":1060},[1061],{"text":1062,"type":728},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1064,"attrs":1065,"content":1068},"ordered_list",{"order":1066},{"order":1067},1,[1069,1075,1081,1087,1093],{"type":852,"content":1070},[1071],{"type":724,"content":1072},[1073],{"text":1074,"type":728},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":852,"content":1076},[1077],{"type":724,"content":1078},[1079],{"text":1080,"type":728},"Use devices at eye level to prevent bad posture habits.",{"type":852,"content":1082},[1083],{"type":724,"content":1084},[1085],{"text":1086,"type":728},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":852,"content":1088},[1089],{"type":724,"content":1090},[1091],{"text":1092,"type":728},"Do neck and shoulder stretches regularly.",{"type":852,"content":1094},[1095],{"type":724,"content":1096},[1097],{"text":1098,"type":728},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":778,"attrs":1100,"content":1101},{"level":780},[1102],{"text":1000,"type":728},{"type":724,"content":1104},[1105],{"text":999,"type":728},{"type":778,"attrs":1107,"content":1108},{"level":780},[1109],{"text":1004,"type":728},{"type":724,"content":1111},[1112],{"text":1113,"type":728},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1064,"attrs":1115,"content":1117},{"order":1116},{"order":1067},[1118,1124,1130,1136,1142,1148,1154],{"type":852,"content":1119},[1120],{"type":724,"content":1121},[1122],{"text":1123,"type":728},"Neck Rolls (both directions)",{"type":852,"content":1125},[1126],{"type":724,"content":1127},[1128],{"text":1129,"type":728},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":852,"content":1131},[1132],{"type":724,"content":1133},[1134],{"text":1135,"type":728},"Chin Tucks",{"type":852,"content":1137},[1138],{"type":724,"content":1139},[1140],{"text":1141,"type":728},"Arm Circles",{"type":852,"content":1143},[1144],{"type":724,"content":1145},[1146],{"text":1147,"type":728},"Rows",{"type":852,"content":1149},[1150],{"type":724,"content":1151},[1152],{"text":1153,"type":728},"Chest Openers ",{"type":852,"content":1155},[1156],{"type":724,"content":1157},[1158],{"text":1159,"type":728},"Shoulder Squeezes",{"type":778,"attrs":1161,"content":1162},{"level":780},[1163],{"text":1008,"type":728},{"type":724,"content":1165},[1166,1168,1176],{"text":1167,"type":728},"With movements and stretches to promote proper ",{"text":1169,"type":728,"marks":1170},"posture",[1171,1175],{"type":733,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"custom":1174,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":739},{"text":1177,"type":728},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":778,"attrs":1179,"content":1180},{"level":780},[1181,1183],{"text":1182,"type":728},"How Can Boxing Help Alleviate Tech Neck?",{"text":1184,"type":728,"marks":1185}," ",[1186],{"type":1187},"bold",{"type":724,"content":1189},[1190],{"text":1191,"type":728},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":778,"attrs":1193,"content":1194},{"level":780},[1195],{"text":1196,"type":728},"Train Like a Fighter",{"type":724,"content":1198},[1199,1201,1207],{"text":1200,"type":728},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":933,"type":728,"marks":1202},[1203,1206],{"type":733,"attrs":1204},{"href":937,"uuid":48,"anchor":48,"custom":1205,"target":737,"linktype":13},{},{"type":739},{"text":941,"type":728},{"type":724,"content":1209},[1210],{"text":1211,"type":728},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1213,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1218,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1214,"component":118,"meta_info":1215,"meta_title":7,"block_image":1216,"cover_image":1217,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1222,"title":1223,"plugin":43,"description":1224},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1226,"alt":1227,"name":7,"focus":7,"title":1227,"filename":1228,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[970],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1238,"created_at":1239,"published_at":1240,"updated_at":1241,"id":1242,"uuid":1243,"content":1244,"slug":1941,"full_slug":1942,"sort_by_date":48,"position":1943,"tag_list":1944,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1945,"first_published_at":1946,"release_id":48,"lang":60,"path":975,"alternates":1947,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":1245,"faqs":1246,"title":1238,"topic":1271,"author":1286,"content":1287,"category":1923,"schedule":1931,"component":955,"meta_info":1932,"cover_image":1936,"description":1935,"contributors":1940},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1247,1251,1255,1259,1263,1267],{"_uid":1248,"answer":1249,"question":1250,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":1252,"answer":1253,"question":1254,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":1256,"answer":1257,"question":1258,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":1260,"answer":1261,"question":1262,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":1264,"answer":1265,"question":1266,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":1268,"answer":1269,"question":1270,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1272,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1284,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1273,"component":39,"meta_info":1281,"block_image":1282,"cover_image":1283,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1274,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1279,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1275,"component":118,"meta_info":1276,"meta_title":7,"block_image":1277,"cover_image":1278,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":721,"content":1288},[1289,1293,1298,1303,1318,1330,1334,1378,1382,1422,1427,1437,1449,1452,1502,1505,1521,1526,1536,1548,1551,1589,1592,1614,1619,1629,1641,1645,1695,1698,1775,1780,1790,1802,1805,1855,1858,1898,1903,1907,1912,1920],{"type":724,"content":1290},[1291],{"text":1292,"type":728},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":778,"attrs":1294,"content":1295},{"level":780},[1296],{"text":1297,"type":728},"5 Easy and Healthy Thanksgiving Appetizers",{"type":778,"attrs":1299,"content":1300},{"level":840},[1301],{"text":1302,"type":728},"Black Rice Stuffed Mushrooms",{"type":1304,"attrs":1305},"blok",{"id":1306,"body":1307},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1308],{"url":1309,"_uid":1311,"image":1312,"component":1316,"copyright_details":1317},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1313,"alt":1314,"name":7,"focus":7,"title":1314,"filename":1315,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png","content_image",[],{"type":724,"content":1319},[1320,1322,1328],{"text":1321,"type":728},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":1323,"type":728,"marks":1324},"immune health",[1325],{"type":733,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1329,"type":728},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":724,"content":1331},[1332],{"text":1333,"type":728},"Ingredients: ",{"type":849,"content":1335},[1336,1342,1348,1354,1360,1366,1372],{"type":852,"content":1337},[1338],{"type":724,"content":1339},[1340],{"text":1341,"type":728},"1/2 cup black rice (or wild rice)",{"type":852,"content":1343},[1344],{"type":724,"content":1345},[1346],{"text":1347,"type":728},"1 cup vegetable stock",{"type":852,"content":1349},[1350],{"type":724,"content":1351},[1352],{"text":1353,"type":728},"1 10-ounce package of baby portobello mushrooms",{"type":852,"content":1355},[1356],{"type":724,"content":1357},[1358],{"text":1359,"type":728},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":852,"content":1361},[1362],{"type":724,"content":1363},[1364],{"text":1365,"type":728},"1/4 cup raw walnuts, crushed",{"type":852,"content":1367},[1368],{"type":724,"content":1369},[1370],{"text":1371,"type":728},"Cooking oil spray",{"type":852,"content":1373},[1374],{"type":724,"content":1375},[1376],{"text":1377,"type":728},"Salt and pepper to taste ",{"type":724,"content":1379},[1380],{"text":1381,"type":728},"Directions:",{"type":1064,"attrs":1383,"content":1385},{"order":1384},{"order":1067},[1386,1392,1398,1404,1410,1416],{"type":852,"content":1387},[1388],{"type":724,"content":1389},[1390],{"text":1391,"type":728},"Preheat oven to 375°F ",{"type":852,"content":1393},[1394],{"type":724,"content":1395},[1396],{"text":1397,"type":728},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":852,"content":1399},[1400],{"type":724,"content":1401},[1402],{"text":1403,"type":728},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":852,"content":1405},[1406],{"type":724,"content":1407},[1408],{"text":1409,"type":728},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":852,"content":1411},[1412],{"type":724,"content":1413},[1414],{"text":1415,"type":728},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":852,"content":1417},[1418],{"type":724,"content":1419},[1420],{"text":1421,"type":728},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":778,"attrs":1423,"content":1424},{"level":840},[1425],{"text":1426,"type":728},"White Bean Dip",{"type":1304,"attrs":1428},{"id":1306,"body":1429},[1430],{"url":1431,"_uid":1432,"image":1433,"component":1316,"copyright_details":1436},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1434,"alt":1314,"name":7,"focus":7,"title":1314,"filename":1435,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":724,"content":1438},[1439,1441,1447],{"text":1440,"type":728},"A ",{"text":1442,"type":728,"marks":1443},"protein",[1444],{"type":733,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1448,"type":728}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":724,"content":1450},[1451],{"text":1333,"type":728},{"type":849,"content":1453},[1454,1460,1466,1472,1478,1484,1490,1496],{"type":852,"content":1455},[1456],{"type":724,"content":1457},[1458],{"text":1459,"type":728},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":852,"content":1461},[1462],{"type":724,"content":1463},[1464],{"text":1465,"type":728},"2 tablespoons olive oil ",{"type":852,"content":1467},[1468],{"type":724,"content":1469},[1470],{"text":1471,"type":728},"1-2 tablespoons water",{"type":852,"content":1473},[1474],{"type":724,"content":1475},[1476],{"text":1477,"type":728},"Juice of ½ lemon",{"type":852,"content":1479},[1480],{"type":724,"content":1481},[1482],{"text":1483,"type":728},"1 small garlic clove, peeled ",{"type":852,"content":1485},[1486],{"type":724,"content":1487},[1488],{"text":1489,"type":728},"1/2 teaspoon salt",{"type":852,"content":1491},[1492],{"type":724,"content":1493},[1494],{"text":1495,"type":728},"Ground pepper to taste ",{"type":852,"content":1497},[1498],{"type":724,"content":1499},[1500],{"text":1501,"type":728},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":724,"content":1503},[1504],{"text":1381,"type":728},{"type":1064,"attrs":1506,"content":1508},{"order":1507},{"order":1067},[1509,1515],{"type":852,"content":1510},[1511],{"type":724,"content":1512},[1513],{"text":1514,"type":728},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":852,"content":1516},[1517],{"type":724,"content":1518},[1519],{"text":1520,"type":728},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":778,"attrs":1522,"content":1523},{"level":840},[1524],{"text":1525,"type":728},"Sundried Tomato and Olive Tapenade",{"type":1304,"attrs":1527},{"id":1306,"body":1528},[1529],{"url":1530,"_uid":1531,"image":1532,"component":1316,"copyright_details":1535},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1533,"alt":1314,"name":7,"focus":7,"title":1314,"filename":1534,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":724,"content":1537},[1538,1540,1546],{"text":1539,"type":728},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":1541,"type":728,"marks":1542},"anti-inflammatory",[1543],{"type":733,"attrs":1544},{"href":1545,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1547,"type":728}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":724,"content":1549},[1550],{"text":1333,"type":728},{"type":849,"content":1552},[1553,1559,1565,1571,1577,1583],{"type":852,"content":1554},[1555],{"type":724,"content":1556},[1557],{"text":1558,"type":728},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":852,"content":1560},[1561],{"type":724,"content":1562},[1563],{"text":1564,"type":728},"2 cups olives, drained and pitted",{"type":852,"content":1566},[1567],{"type":724,"content":1568},[1569],{"text":1570,"type":728},"2 cloves garlic, minced",{"type":852,"content":1572},[1573],{"type":724,"content":1574},[1575],{"text":1576,"type":728},"2 tablespoons olive oil",{"type":852,"content":1578},[1579],{"type":724,"content":1580},[1581],{"text":1582,"type":728},"3 tablespoons lemon juice",{"type":852,"content":1584},[1585],{"type":724,"content":1586},[1587],{"text":1588,"type":728},"1/3 cup fresh basil",{"type":724,"content":1590},[1591],{"text":1381,"type":728},{"type":1064,"attrs":1593,"content":1595},{"order":1594},{"order":1067},[1596,1602,1608],{"type":852,"content":1597},[1598],{"type":724,"content":1599},[1600],{"text":1601,"type":728},"Add all the ingredients to a food processor",{"type":852,"content":1603},[1604],{"type":724,"content":1605},[1606],{"text":1607,"type":728},"Pulse until combined, scraping down the sides as needed",{"type":852,"content":1609},[1610],{"type":724,"content":1611},[1612],{"text":1613,"type":728},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":778,"attrs":1615,"content":1616},{"level":840},[1617],{"text":1618,"type":728},"Roasted Beet Hummus ",{"type":1304,"attrs":1620},{"id":1306,"body":1621},[1622],{"url":1623,"_uid":1624,"image":1625,"component":1316,"copyright_details":1628},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1626,"alt":1314,"name":7,"focus":7,"title":1314,"filename":1627,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":724,"content":1630},[1631,1633,1639],{"text":1632,"type":728},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":1634,"type":728,"marks":1635},"boxer’s diet",[1636],{"type":733,"attrs":1637},{"href":1638,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1640,"type":728},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":724,"content":1642},[1643],{"text":1644,"type":728},"Ingredients:",{"type":849,"content":1646},[1647,1653,1659,1665,1671,1677,1683,1689],{"type":852,"content":1648},[1649],{"type":724,"content":1650},[1651],{"text":1652,"type":728},"1 small beet",{"type":852,"content":1654},[1655],{"type":724,"content":1656},[1657],{"text":1658,"type":728},"1 15-ounce can of cooked chickpeas, drained",{"type":852,"content":1660},[1661],{"type":724,"content":1662},[1663],{"text":1664,"type":728},"Juice of 1/2 lemon",{"type":852,"content":1666},[1667],{"type":724,"content":1668},[1669],{"text":1670,"type":728},"2 garlic cloves, minced",{"type":852,"content":1672},[1673],{"type":724,"content":1674},[1675],{"text":1676,"type":728},"2 tablespoons tahini",{"type":852,"content":1678},[1679],{"type":724,"content":1680},[1681],{"text":1682,"type":728},"1/4 cup olive oil  ",{"type":852,"content":1684},[1685],{"type":724,"content":1686},[1687],{"text":1688,"type":728},"1 teaspoon salt",{"type":852,"content":1690},[1691],{"type":724,"content":1692},[1693],{"text":1694,"type":728},"Pepper to taste ",{"type":724,"content":1696},[1697],{"text":1381,"type":728},{"type":1064,"attrs":1699,"content":1701},{"order":1700},{"order":1067},[1702,1751,1757,1763,1769],{"type":852,"content":1703},[1704,1708],{"type":724,"content":1705},[1706],{"text":1707,"type":728},"Roast the beet: ",{"type":849,"content":1709},[1710,1715,1721,1727,1733,1739,1745],{"type":852,"content":1711},[1712],{"type":724,"content":1713},[1714],{"text":1391,"type":728},{"type":852,"content":1716},[1717],{"type":724,"content":1718},[1719],{"text":1720,"type":728},"Remove the stem and the roots from the beet ",{"type":852,"content":1722},[1723],{"type":724,"content":1724},[1725],{"text":1726,"type":728},"Wash under water until clean ",{"type":852,"content":1728},[1729],{"type":724,"content":1730},[1731],{"text":1732,"type":728},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":852,"content":1734},[1735],{"type":724,"content":1736},[1737],{"text":1738,"type":728},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":852,"content":1740},[1741],{"type":724,"content":1742},[1743],{"text":1744,"type":728},"Let it cool to room temperature ",{"type":852,"content":1746},[1747],{"type":724,"content":1748},[1749],{"text":1750,"type":728},"Peel the skin off ",{"type":852,"content":1752},[1753],{"type":724,"content":1754},[1755],{"text":1756,"type":728},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":852,"content":1758},[1759],{"type":724,"content":1760},[1761],{"text":1762,"type":728},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":852,"content":1764},[1765],{"type":724,"content":1766},[1767],{"text":1768,"type":728},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":852,"content":1770},[1771],{"type":724,"content":1772},[1773],{"text":1774,"type":728},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":778,"attrs":1776,"content":1777},{"level":840},[1778],{"text":1779,"type":728},"Sweet Potato Bites",{"type":1304,"attrs":1781},{"id":1306,"body":1782},[1783],{"url":1784,"_uid":1785,"image":1786,"component":1316,"copyright_details":1789},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1787,"alt":1314,"name":7,"focus":7,"title":1314,"filename":1788,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":724,"content":1791},[1792,1794,1800],{"text":1793,"type":728},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":1795,"type":728,"marks":1796},"healthy fats",[1797],{"type":733,"attrs":1798},{"href":1799,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1801,"type":728}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":724,"content":1803},[1804],{"text":1644,"type":728},{"type":849,"content":1806},[1807,1813,1819,1825,1831,1837,1843,1849],{"type":852,"content":1808},[1809],{"type":724,"content":1810},[1811],{"text":1812,"type":728},"2 medium sweet potatoes",{"type":852,"content":1814},[1815],{"type":724,"content":1816},[1817],{"text":1818,"type":728},"1 large avocado, diced",{"type":852,"content":1820},[1821],{"type":724,"content":1822},[1823],{"text":1824,"type":728},"2 teaspoons sesame seeds",{"type":852,"content":1826},[1827],{"type":724,"content":1828},[1829],{"text":1830,"type":728},"Olive or avocado oil, for drizzling",{"type":852,"content":1832},[1833],{"type":724,"content":1834},[1835],{"text":1836,"type":728},"¼ cup red onion, diced",{"type":852,"content":1838},[1839],{"type":724,"content":1840},[1841],{"text":1842,"type":728},"½ lemon",{"type":852,"content":1844},[1845],{"type":724,"content":1846},[1847],{"text":1848,"type":728},"Fresh cilantro leaves, finely chopped",{"type":852,"content":1850},[1851],{"type":724,"content":1852},[1853],{"text":1854,"type":728},"Salt and pepper to taste",{"type":724,"content":1856},[1857],{"text":1381,"type":728},{"type":1064,"attrs":1859,"content":1861},{"order":1860},{"order":1067},[1862,1868,1874,1880,1886,1892],{"type":852,"content":1863},[1864],{"type":724,"content":1865},[1866],{"text":1867,"type":728},"Preheat the oven to 400°F",{"type":852,"content":1869},[1870],{"type":724,"content":1871},[1872],{"text":1873,"type":728},"Line a large baking sheet with parchment paper",{"type":852,"content":1875},[1876],{"type":724,"content":1877},[1878],{"text":1879,"type":728},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":852,"content":1881},[1882],{"type":724,"content":1883},[1884],{"text":1885,"type":728},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":852,"content":1887},[1888],{"type":724,"content":1889},[1890],{"text":1891,"type":728},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":852,"content":1893},[1894],{"type":724,"content":1895},[1896],{"text":1897,"type":728},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":778,"attrs":1899,"content":1900},{"level":780},[1901],{"text":1902,"type":728},"A Healthier Feast",{"type":724,"content":1904},[1905],{"text":1906,"type":728},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":778,"attrs":1908,"content":1909},{"level":780},[1910],{"text":1911,"type":728},"Eat & Train Like a Fighter",{"type":724,"content":1913},[1914,1915,1919],{"text":931,"type":728},{"text":933,"type":728,"marks":1916},[1917],{"type":733,"attrs":1918},{"href":937,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":941,"type":728},{"type":724,"content":1921},[1922],{"text":1211,"type":728},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1924,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1925,"component":118,"meta_info":1926,"meta_title":7,"block_image":1927,"cover_image":1928,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-03 00:00",{"_uid":1933,"title":1934,"plugin":43,"description":1935},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":1937,"alt":1938,"name":7,"focus":7,"title":1938,"filename":1939,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[970],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":1949,"created_at":1950,"published_at":1951,"updated_at":1952,"id":1953,"uuid":1954,"content":1955,"slug":2171,"full_slug":2172,"sort_by_date":48,"position":2173,"tag_list":2174,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2175,"first_published_at":2176,"release_id":48,"lang":60,"path":975,"alternates":2177,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1956,"faqs":1957,"title":1949,"topic":1966,"author":1981,"content":1982,"category":2152,"schedule":2160,"component":955,"meta_info":2161,"cover_image":2165,"description":2169,"contributors":2170},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1958,1962],{"_uid":1959,"answer":1960,"question":1961,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1963,"answer":1964,"question":1965,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1967,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1979,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1968,"component":39,"meta_info":1976,"block_image":1977,"cover_image":1978,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1969,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1974,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1970,"component":118,"meta_info":1971,"meta_title":7,"block_image":1972,"cover_image":1973,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":721,"content":1983},[1984,1989,1999,2011,2021,2026,2036,2041,2065,2070,2074,2079,2083,2088,2092,2097,2101,2106,2116,2148],{"type":778,"attrs":1985,"content":1986},{"level":780},[1987],{"text":1988,"type":728},"Are You Ready to Make the Most of the New Year?  ",{"type":724,"content":1990},[1991,1993,1997],{"text":1992,"type":728},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1994,"type":728,"marks":1995},"path",[1996],{"type":750},{"text":1998,"type":728},", which is a way to stay organized as you achieve your goals. ",{"type":1304,"attrs":2000},{"id":2001,"body":2002},"99ac2292-8c78-4c67-9b66-71d6169d9347",[2003],{"url":2004,"_uid":2005,"image":2006,"component":1316,"copyright_details":2010},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":2007,"alt":2008,"name":7,"focus":7,"title":2008,"filename":2009,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":724,"content":2012},[2013,2015,2019],{"text":2014,"type":728},"A popular and effective way to create a ",{"text":2016,"type":728,"marks":2017},"path ",[2018],{"type":750},{"text":2020,"type":728},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":778,"attrs":2022,"content":2023},{"level":780},[2024],{"text":2025,"type":728},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1304,"attrs":2027},{"id":2001,"body":2028},[2029],{"url":2030,"_uid":2031,"image":2032,"component":1316,"copyright_details":2035},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":2033,"alt":2008,"name":7,"focus":7,"title":2008,"filename":2034,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":778,"attrs":2037,"content":2038},{"level":840},[2039],{"text":2040,"type":728},"1. Make Your Goals Specific",{"type":724,"content":2042},[2043,2045,2053,2055,2063],{"text":2044,"type":728},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":2046,"type":728,"marks":2047},"30 minutes per day",[2048,2052],{"type":733,"attrs":2049},{"href":2050,"uuid":48,"anchor":48,"custom":2051,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":739},{"text":2054,"type":728}," and following a ",{"text":2056,"type":728,"marks":2057},"healthy meal plan",[2058,2062],{"type":733,"attrs":2059},{"href":2060,"uuid":48,"anchor":48,"custom":2061,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":739},{"text":2064,"type":728},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":778,"attrs":2066,"content":2067},{"level":840},[2068],{"text":2069,"type":728},"2. Make Your Goals Measurable ",{"type":724,"content":2071},[2072],{"text":2073,"type":728},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":778,"attrs":2075,"content":2076},{"level":840},[2077],{"text":2078,"type":728},"3. Make Your Goals Attainable",{"type":724,"content":2080},[2081],{"text":2082,"type":728},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":778,"attrs":2084,"content":2085},{"level":840},[2086],{"text":2087,"type":728},"4. Make Your Goals Relevant",{"type":724,"content":2089},[2090],{"text":2091,"type":728},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":778,"attrs":2093,"content":2094},{"level":840},[2095],{"text":2096,"type":728},"5. Make Your Goals Time-Bound",{"type":724,"content":2098},[2099],{"text":2100,"type":728},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":778,"attrs":2102,"content":2103},{"level":780},[2104],{"text":2105,"type":728},"Train S.M.A.R.T. Like a Fighter",{"type":1304,"attrs":2107},{"id":2001,"body":2108},[2109],{"url":2110,"_uid":2111,"image":2112,"component":1316,"copyright_details":2115},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":2113,"alt":2008,"name":7,"focus":7,"title":2008,"filename":2114,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":724,"content":2117},[2118,2120,2128,2130,2138,2140,2146],{"text":2119,"type":728},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":2121,"type":728,"marks":2122},"Facebook",[2123,2127],{"type":733,"attrs":2124},{"href":2125,"uuid":48,"anchor":48,"custom":2126,"target":737,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":739},{"text":2129,"type":728}," and ",{"text":2131,"type":728,"marks":2132},"Instagram",[2133,2137],{"type":733,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"custom":2136,"target":737,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":739},{"text":2139,"type":728},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":933,"type":728,"marks":2141},[2142,2145],{"type":733,"attrs":2143},{"href":937,"uuid":48,"anchor":48,"custom":2144,"target":737,"linktype":13},{},{"type":739},{"text":2147,"type":728}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":724,"content":2149},[2150],{"text":2151,"type":728},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2153,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2158,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2154,"component":118,"meta_info":2155,"meta_title":7,"block_image":2156,"cover_image":2157,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":2162,"title":2163,"plugin":43,"description":2164},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":2166,"alt":2167,"name":7,"focus":7,"title":2167,"filename":2168,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[970],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":2179,"created_at":2180,"published_at":2181,"updated_at":2182,"id":2183,"uuid":2184,"content":2185,"slug":2479,"full_slug":2480,"sort_by_date":48,"position":2481,"tag_list":2482,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2483,"first_published_at":2181,"release_id":48,"lang":60,"path":975,"alternates":2484,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2186,"faqs":2187,"title":2179,"topic":2200,"author":2215,"content":2216,"category":2461,"schedule":2469,"component":955,"meta_info":2470,"cover_image":2474,"description":2473,"contributors":2478},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2188,2192,2196],{"_uid":2189,"answer":2190,"question":2191,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2193,"answer":2194,"question":2195,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2197,"answer":2198,"question":2199,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2201,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2213,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2202,"component":39,"meta_info":2210,"block_image":2211,"cover_image":2212,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2203,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2208,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2204,"component":118,"meta_info":2205,"meta_title":7,"block_image":2206,"cover_image":2207,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":721,"content":2217},[2218,2222,2234,2238,2243,2255,2267,2287,2296,2308,2313,2339,2349,2354,2358,2363,2375,2380,2384,2389,2393,2398,2409,2414,2424,2436,2448,2452],{"type":724,"content":2219},[2220],{"text":2221,"type":728},"Have you been waiting for permission to take more naps? Here it is.",{"type":724,"content":2223},[2224,2226,2232],{"text":2225,"type":728},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2227,"type":728,"marks":2228},"muscle recovery",[2229],{"type":733,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2233,"type":728},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":724,"content":2235},[2236],{"text":2237,"type":728},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":778,"attrs":2239,"content":2240},{"level":780},[2241],{"text":2242,"type":728},"How Does Napping Help Boxing Performance?",{"type":1304,"attrs":2244},{"id":2245,"body":2246},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2247],{"url":2248,"_uid":2249,"image":2250,"component":1316,"copyright_details":2254},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2251,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2253,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":724,"content":2256},[2257,2259,2265],{"text":2258,"type":728},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2260,"type":728,"marks":2261},"10 minutes of sleep",[2262],{"type":733,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2266,"type":728}," can hold many benefits for the body and mind.",{"type":724,"content":2268},[2269,2271,2277,2279,2285],{"text":2270,"type":728},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2272,"type":728,"marks":2273},"Dr. Amy Bender",[2274],{"type":733,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2278,"type":728}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":2280,"type":728,"marks":2281},"Rocky Harris",[2282],{"type":733,"attrs":2283},{"href":2284,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2286,"type":728},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":1304,"attrs":2288},{"id":2245,"body":2289},[2290],{"_uid":2291,"text":2292,"image":2293,"author":2294,"component":2295},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":724,"content":2297},[2298,2300,2306],{"text":2299,"type":728},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2301,"type":728,"marks":2302},"interview with CBS Sports",[2303],{"type":733,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2307,"type":728},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":778,"attrs":2309,"content":2310},{"level":780},[2311],{"text":2312,"type":728},"Benefits of Napping",{"type":849,"content":2314},[2315,2321,2327,2333],{"type":852,"content":2316},[2317],{"type":724,"content":2318},[2319],{"text":2320,"type":728},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":852,"content":2322},[2323],{"type":724,"content":2324},[2325],{"text":2326,"type":728},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":852,"content":2328},[2329],{"type":724,"content":2330},[2331],{"text":2332,"type":728},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":852,"content":2334},[2335],{"type":724,"content":2336},[2337],{"text":2338,"type":728},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":1304,"attrs":2340},{"id":2245,"body":2341},[2342],{"url":2343,"_uid":2344,"image":2345,"component":1316,"copyright_details":2348},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2346,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2347,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":778,"attrs":2350,"content":2351},{"level":780},[2352],{"text":2353,"type":728},"The Art of a Successful Snooze",{"type":724,"content":2355},[2356],{"text":2357,"type":728},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":778,"attrs":2359,"content":2360},{"level":840},[2361],{"text":2362,"type":728},"Timing",{"type":724,"content":2364},[2365,2367,2373],{"text":2366,"type":728},"The ideal time for a nap is ",{"text":2368,"type":728,"marks":2369},"early afternoon",[2370],{"type":733,"attrs":2371},{"href":2372,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2374,"type":728},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":778,"attrs":2376,"content":2377},{"level":840},[2378],{"text":2379,"type":728},"Length ",{"type":724,"content":2381},[2382],{"text":2383,"type":728},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":778,"attrs":2385,"content":2386},{"level":840},[2387],{"text":2388,"type":728},"Setting",{"type":724,"content":2390},[2391],{"text":2392,"type":728},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":778,"attrs":2394,"content":2395},{"level":840},[2396],{"text":2397,"type":728},"Scheduling",{"type":724,"content":2399},[2400,2402,2407],{"text":2401,"type":728},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2403,"type":728,"marks":2404},"Dr. Bender recommends",[2405],{"type":733,"attrs":2406},{"href":2276,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":2408,"type":728}," an extended nap length of around 90 minutes for athletes.",{"type":778,"attrs":2410,"content":2411},{"level":780},[2412],{"text":2413,"type":728},"Dreaming of Greatness",{"type":1304,"attrs":2415},{"id":2245,"body":2416},[2417],{"url":2418,"_uid":2419,"image":2420,"component":1316,"copyright_details":2423},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2421,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2422,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":724,"content":2425},[2426,2428,2434],{"text":2427,"type":728},"Boxing training is all about making ",{"text":2429,"type":728,"marks":2430},"healthy lifestyle choices",[2431],{"type":733,"attrs":2432},{"href":2433,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2435,"type":728},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":724,"content":2437},[2438,2440,2446],{"text":2439,"type":728},"When you’re training hard, remember that ",{"text":2441,"type":728,"marks":2442},"recovery",[2443],{"type":733,"attrs":2444},{"href":2445,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2447,"type":728}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":778,"attrs":2449,"content":2450},{"level":780},[2451],{"text":1196,"type":728},{"type":724,"content":2453},[2454,2455,2459],{"text":931,"type":728},{"text":933,"type":728,"marks":2456},[2457],{"type":733,"attrs":2458},{"href":937,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":2460,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2462,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2467,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2463,"component":118,"meta_info":2464,"meta_title":7,"block_image":2465,"cover_image":2466,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2471,"title":2472,"plugin":43,"description":2473},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2475,"alt":2476,"name":7,"focus":48,"title":2476,"filename":2477,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[970],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2486,"created_at":2487,"published_at":2488,"updated_at":2489,"id":2490,"uuid":2491,"content":2492,"slug":2980,"full_slug":2981,"sort_by_date":48,"position":2982,"tag_list":2983,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2984,"first_published_at":2985,"release_id":48,"lang":60,"path":975,"alternates":2986,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":2493,"faqs":2494,"title":2486,"topic":2515,"author":1286,"content":2530,"category":2962,"schedule":2970,"component":955,"meta_info":2971,"cover_image":2975,"description":2978,"contributors":2979},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2495,2499,2503,2507,2511],{"_uid":2496,"answer":2497,"question":2498,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":2500,"answer":2501,"question":2502,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":2504,"answer":2505,"question":2506,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":2508,"answer":2509,"question":2510,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":2512,"answer":2513,"question":2514,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2516,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2528,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2529,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2517,"component":39,"meta_info":2525,"block_image":2526,"cover_image":2527,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2518,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2523,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2519,"component":118,"meta_info":2520,"meta_title":7,"block_image":2521,"cover_image":2522,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2531},[2532,2560,2572,2592,2597,2601,2606,2624,2629,2657,2662,2697,2702,2706,2710,2715,2719,2724,2728,2733,2744,2830,2835,2839,2850,2882,2887,2891,2896,2900,2905,2909,2914,2924,2950,2954],{"type":724,"content":2533},[2534,2536,2542,2544,2550,2552,2558],{"text":2535,"type":728},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":2537,"type":728,"marks":2538},"cardiovascular disease",[2539],{"type":733,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2543,"type":728},", ",{"text":2545,"type":728,"marks":2546},"diabetes",[2547],{"type":733,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2551,"type":728},", and some types of ",{"text":2553,"type":728,"marks":2554},"cancer",[2555],{"type":733,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2559,"type":728},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1304,"attrs":2561},{"id":2562,"body":2563},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2564],{"url":2565,"_uid":2566,"image":2567,"component":1316,"copyright_details":2571},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2568,"alt":2569,"name":7,"focus":48,"title":2569,"filename":2570,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":724,"content":2573},[2574,2576,2582,2584,2590],{"text":2575,"type":728},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":2577,"type":728,"marks":2578},"improve athletic performance",[2579],{"type":733,"attrs":2580},{"href":2581,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2583,"type":728},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2585,"type":728,"marks":2586},"protein needs",[2587],{"type":733,"attrs":2588},{"href":2589,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2591,"type":728}," as a boxer.",{"type":778,"attrs":2593,"content":2594},{"level":780},[2595],{"text":2596,"type":728},"How a Plant-Based Diet Supports Exercise Performance",{"type":724,"content":2598},[2599],{"text":2600,"type":728},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":778,"attrs":2602,"content":2603},{"level":840},[2604],{"text":2605,"type":728},"Cardiovascular Health",{"type":724,"content":2607},[2608,2614,2616,2622],{"text":2609,"type":728,"marks":2610},"Research",[2611],{"type":733,"attrs":2612},{"href":2613,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2615,"type":728}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":2617,"type":728,"marks":2618},"study",[2619],{"type":733,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2623,"type":728}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":778,"attrs":2625,"content":2626},{"level":840},[2627],{"text":2628,"type":728},"Inflammation",{"type":724,"content":2630},[2631,2633,2639,2641,2647,2649,2655],{"text":2632,"type":728},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2634,"type":728,"marks":2635},"antioxidants and anti-inflammatory",[2636],{"type":733,"attrs":2637},{"href":2638,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2640,"type":728}," properties, thus helping reduce systemic ",{"text":2642,"type":728,"marks":2643},"inflammation and oxidative stress",[2644],{"type":733,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2648,"type":728},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":2650,"type":728,"marks":2651},"exercise-induced oxidative stress",[2652],{"type":733,"attrs":2653},{"href":2654,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2656,"type":728}," and inflammation. ",{"type":778,"attrs":2658,"content":2659},{"level":840},[2660],{"text":2661,"type":728},"Energy and Body Composition",{"type":724,"content":2663},[2664,2666,2672,2673,2679,2681,2687,2689,2695],{"text":2665,"type":728},"Plant-based diets have also been shown to effectively ",{"text":2667,"type":728,"marks":2668},"reduce body weight",[2669],{"type":733,"attrs":2670},{"href":2671,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2543,"type":728},{"text":2674,"type":728,"marks":2675},"BMI",[2676],{"type":733,"attrs":2677},{"href":2678,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2680,"type":728},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":2682,"type":728,"marks":2683},"complex carbohydrates",[2684],{"type":733,"attrs":2685},{"href":2686,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2688,"type":728},", which are essential for an athlete’s ",{"text":2690,"type":728,"marks":2691},"glycogen storage",[2692],{"type":733,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2696,"type":728}," and performance. ",{"type":778,"attrs":2698,"content":2699},{"level":780},[2700],{"text":2701,"type":728},"How About Amino Acids?",{"type":724,"content":2703},[2704],{"text":2705,"type":728},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":724,"content":2707},[2708],{"text":2709,"type":728},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":778,"attrs":2711,"content":2712},{"level":780},[2713],{"text":2714,"type":728},"OK, This Sounds Great. But Where Do I Start?",{"type":724,"content":2716},[2717],{"text":2718,"type":728},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":778,"attrs":2720,"content":2721},{"level":840},[2722],{"text":2723,"type":728},"1. Know Where to Get Your Protein From ",{"type":724,"content":2725},[2726],{"text":2727,"type":728},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":778,"attrs":2729,"content":2730},{"level":840},[2731],{"text":2732,"type":728},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1304,"attrs":2734},{"id":2562,"body":2735},[2736],{"url":2737,"_uid":2738,"image":2739,"component":1316,"copyright_details":2743},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2740,"alt":2741,"name":7,"focus":48,"title":2741,"filename":2742,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":849,"content":2745},[2746,2752,2758,2764,2770,2776,2782,2788,2794,2800,2806,2812,2818,2824],{"type":852,"content":2747},[2748],{"type":724,"content":2749},[2750],{"text":2751,"type":728},"Pea Protein Powder (2 scoops) = 27 grams",{"type":852,"content":2753},[2754],{"type":724,"content":2755},[2756],{"text":2757,"type":728},"Tempeh (½ cup) = 15 grams",{"type":852,"content":2759},[2760],{"type":724,"content":2761},[2762],{"text":2763,"type":728},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":852,"content":2765},[2766],{"type":724,"content":2767},[2768],{"text":2769,"type":728},"Tofu (3 oz) = 10 grams",{"type":852,"content":2771},[2772],{"type":724,"content":2773},[2774],{"text":2775,"type":728},"Edamame (½ cup) = 9 grams",{"type":852,"content":2777},[2778],{"type":724,"content":2779},[2780],{"text":2781,"type":728},"Lentils (½ cup) = 9 grams",{"type":852,"content":2783},[2784],{"type":724,"content":2785},[2786],{"text":2787,"type":728},"Hemp Seeds (3 tbsp) = 9 grams",{"type":852,"content":2789},[2790],{"type":724,"content":2791},[2792],{"text":2793,"type":728},"Beans (½ cup) = 8 grams",{"type":852,"content":2795},[2796],{"type":724,"content":2797},[2798],{"text":2799,"type":728},"Peanut Butter (2 tbsp) = 8 grams",{"type":852,"content":2801},[2802],{"type":724,"content":2803},[2804],{"text":2805,"type":728},"Chickpeas (½ cup) = 7 grams",{"type":852,"content":2807},[2808],{"type":724,"content":2809},[2810],{"text":2811,"type":728},"Chia Seeds (2 tbsp) = 6 grams",{"type":852,"content":2813},[2814],{"type":724,"content":2815},[2816],{"text":2817,"type":728},"Sunflower Seeds (¼ cup) = 6 grams",{"type":852,"content":2819},[2820],{"type":724,"content":2821},[2822],{"text":2823,"type":728},"Quinoa, cooked (½ cup) = 6 grams",{"type":852,"content":2825},[2826],{"type":724,"content":2827},[2828],{"text":2829,"type":728},"Oatmeal (½ cup) = 5 grams",{"type":778,"attrs":2831,"content":2832},{"level":840},[2833],{"text":2834,"type":728},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":724,"content":2836},[2837],{"text":2838,"type":728},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":1304,"attrs":2840},{"id":2562,"body":2841},[2842],{"url":2843,"_uid":2844,"image":2845,"component":1316,"copyright_details":2849},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2846,"alt":2847,"name":7,"focus":48,"title":2847,"filename":2848,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":849,"content":2851},[2852,2858,2864,2870,2876],{"type":852,"content":2853},[2854],{"type":724,"content":2855},[2856],{"text":2857,"type":728},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":852,"content":2859},[2860],{"type":724,"content":2861},[2862],{"text":2863,"type":728},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":852,"content":2865},[2866],{"type":724,"content":2867},[2868],{"text":2869,"type":728},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":852,"content":2871},[2872],{"type":724,"content":2873},[2874],{"text":2875,"type":728},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":852,"content":2877},[2878],{"type":724,"content":2879},[2880],{"text":2881,"type":728},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":778,"attrs":2883,"content":2884},{"level":840},[2885],{"text":2886,"type":728},"3. Set Small, Realistic Goals",{"type":724,"content":2888},[2889],{"text":2890,"type":728},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":778,"attrs":2892,"content":2893},{"level":840},[2894],{"text":2895,"type":728},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":724,"content":2897},[2898],{"text":2899,"type":728},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":778,"attrs":2901,"content":2902},{"level":840},[2903],{"text":2904,"type":728},"5. Don’t Aim for Perfection",{"type":724,"content":2906},[2907],{"text":2908,"type":728},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":778,"attrs":2910,"content":2911},{"level":780},[2912],{"text":2913,"type":728},"The Real MVP",{"type":1304,"attrs":2915},{"id":2562,"body":2916},[2917],{"url":2918,"_uid":2919,"image":2920,"component":1316,"copyright_details":2923},{"id":7,"url":7,"linktype":1310,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2921,"alt":2847,"name":7,"focus":48,"title":2847,"filename":2922,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":724,"content":2925},[2926,2928,2934,2936,2940,2942,2948],{"text":2927,"type":728},"A well-planned plant-based diet is ",{"text":2929,"type":728,"marks":2930},"nutritionally adequate",[2931],{"type":733,"attrs":2932},{"href":2933,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2935,"type":728}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1541,"type":728,"marks":2937},[2938],{"type":733,"attrs":2939},{"href":1545,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":2941,"type":728},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2943,"type":728,"marks":2944},"Mike Tyson",[2945],{"type":733,"attrs":2946},{"href":2947,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2949,"type":728},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":778,"attrs":2951,"content":2952},{"level":780},[2953],{"text":1196,"type":728},{"type":724,"content":2955},[2956,2957,2961],{"text":931,"type":728},{"text":933,"type":728,"marks":2958},[2959],{"type":733,"attrs":2960},{"href":937,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":2460,"type":728},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2963,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2968,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2969,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2964,"component":118,"meta_info":2965,"meta_title":7,"block_image":2966,"cover_image":2967,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2972,"title":2973,"plugin":43,"description":2974},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2976,"alt":2741,"name":7,"focus":48,"title":2741,"filename":2977,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[970],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2988,"created_at":2989,"published_at":2990,"updated_at":2991,"id":2992,"uuid":2993,"content":2994,"slug":3296,"full_slug":3297,"sort_by_date":48,"position":3298,"tag_list":3299,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":3300,"first_published_at":2990,"release_id":48,"lang":60,"path":975,"alternates":3301,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":2995,"faqs":2996,"title":2988,"topic":3009,"author":3024,"content":3025,"category":3277,"schedule":3285,"component":955,"meta_info":3286,"cover_image":3290,"description":3294,"contributors":3295},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[2997,3001,3005],{"_uid":2998,"answer":2999,"question":3000,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":3002,"answer":3003,"question":3004,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":3006,"answer":3007,"question":3008,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":3010,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3022,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3011,"component":39,"meta_info":3019,"block_image":3020,"cover_image":3021,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3012,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3017,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3018,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3013,"component":118,"meta_info":3014,"meta_title":7,"block_image":3015,"cover_image":3016,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":721,"content":3026},[3027,3031,3045,3059,3063,3066,3071,3127,3131,3135,3139,3195,3200,3238,3243,3247,3251,3259,3264,3274],{"type":724,"content":3028},[3029],{"text":3030,"type":728},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":724,"content":3032},[3033,3035,3043],{"text":3034,"type":728},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":3036,"type":728,"marks":3037},"Shanie Smash",[3038,3042],{"type":733,"attrs":3039},{"href":3040,"uuid":48,"anchor":48,"custom":3041,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":739},{"text":3044,"type":728},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":1304,"attrs":3046},{"id":3047,"body":3048},"59b79643-5181-4aec-8218-1896cf0cf9fc",[3049],{"_uid":3050,"link":3051,"image":3053,"title":3057,"component":3058},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":3052,"target":737,"linktype":13,"fieldtype":14,"cached_url":3052},"https://youtu.be/EedLWEyIZX8",{"id":3054,"alt":3055,"name":7,"focus":7,"title":3055,"filename":3056,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp","image_video_link",{"type":778,"attrs":3060,"content":3061},{"level":780},[3062],{"text":3000,"type":728},{"type":724,"content":3064},[3065],{"text":2999,"type":728},{"type":778,"attrs":3067,"content":3068},{"level":840},[3069],{"text":3070,"type":728},"Sensory Deprivation Chamber Stats",{"type":849,"content":3072},[3073,3087,3101],{"type":852,"content":3074},[3075,3079],{"type":724,"content":3076},[3077],{"text":3078,"type":728},"Heated to 94 degrees ",{"type":849,"content":3080},[3081],{"type":852,"content":3082},[3083],{"type":724,"content":3084},[3085],{"text":3086,"type":728},"Ensures you cannot feel the water, air, or your body",{"type":852,"content":3088},[3089,3093],{"type":724,"content":3090},[3091],{"text":3092,"type":728},"1200lbs. of salt",{"type":849,"content":3094},[3095],{"type":852,"content":3096},[3097],{"type":724,"content":3098},[3099],{"text":3100,"type":728},"Ensures each body is super buoyant and floats",{"type":852,"content":3102},[3103,3107],{"type":724,"content":3104},[3105],{"text":3106,"type":728},"Sanitization machines",{"type":849,"content":3108},[3109,3115,3121],{"type":852,"content":3110},[3111],{"type":724,"content":3112},[3113],{"text":3114,"type":728},"100% contaminant-free water",{"type":852,"content":3116},[3117],{"type":724,"content":3118},[3119],{"text":3120,"type":728},"Water is filtered through micron filters",{"type":852,"content":3122},[3123],{"type":724,"content":3124},[3125],{"text":3126,"type":728},"Nothing can survive such high levels of salt",{"type":724,"content":3128},[3129],{"text":3130,"type":728},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":778,"attrs":3132,"content":3133},{"level":780},[3134],{"text":3008,"type":728},{"type":724,"content":3136},[3137],{"text":3138,"type":728},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":849,"content":3140},[3141,3167,3181],{"type":852,"content":3142},[3143,3147],{"type":724,"content":3144},[3145],{"text":3146,"type":728},"High-level performing athletes",{"type":849,"content":3148},[3149,3155,3161],{"type":852,"content":3150},[3151],{"type":724,"content":3152},[3153],{"text":3154,"type":728},"Bodybuilders",{"type":852,"content":3156},[3157],{"type":724,"content":3158},[3159],{"text":3160,"type":728},"Crossfitters",{"type":852,"content":3162},[3163],{"type":724,"content":3164},[3165],{"text":3166,"type":728},"Avid fitness enthusiasts",{"type":852,"content":3168},[3169,3173],{"type":724,"content":3170},[3171],{"text":3172,"type":728},"Geriatric individuals",{"type":849,"content":3174},[3175],{"type":852,"content":3176},[3177],{"type":724,"content":3178},[3179],{"text":3180,"type":728},"Looking for joint pain relief",{"type":852,"content":3182},[3183,3187],{"type":724,"content":3184},[3185],{"text":3186,"type":728},"High-stressed work professionals",{"type":849,"content":3188},[3189],{"type":852,"content":3190},[3191],{"type":724,"content":3192},[3193],{"text":3194,"type":728},"Relieves stress and makes work/life balance better",{"type":778,"attrs":3196,"content":3197},{"level":780},[3198],{"text":3199,"type":728},"60-Minutes of Deprivation - 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Oh my gosh, this is the craziest sensation!”",{"type":852,"content":3209},[3210],{"type":724,"content":3211},[3212,3214,3218],{"text":3213,"type":728},"“I just got in the water and my body, ",{"text":3215,"type":728,"marks":3216},"dramatic pause,",[3217],{"type":750},{"text":3219,"type":728}," came all the way to the top.”",{"type":852,"content":3221},[3222],{"type":724,"content":3223},[3224],{"text":3225,"type":728},"“This is crazy…I have lost all of my sensations!”",{"type":852,"content":3227},[3228],{"type":724,"content":3229},[3230],{"text":3231,"type":728},"“I can't tell what is up and what is down.”",{"type":852,"content":3233},[3234],{"type":724,"content":3235},[3236],{"text":3237,"type":728},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":778,"attrs":3239,"content":3240},{"level":780},[3241],{"text":3242,"type":728},"Float Tank Therapy - Smash or Pass?",{"type":724,"content":3244},[3245],{"text":3246,"type":728},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":724,"content":3248},[3249],{"text":3250,"type":728},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":1304,"attrs":3252},{"id":3253,"body":3254},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[3255],{"_uid":3256,"text":3257,"image":3258,"author":3036,"component":2295},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":778,"attrs":3260,"content":3261},{"level":780},[3262],{"text":3263,"type":728},"Train and Recover Like a Fighter",{"type":724,"content":3265},[3266,3267,3273],{"text":931,"type":728},{"text":933,"type":728,"marks":3268},[3269,3272],{"type":733,"attrs":3270},{"href":937,"uuid":48,"anchor":48,"custom":3271,"target":737,"linktype":13},{},{"type":739},{"text":941,"type":728},{"type":724,"content":3275},[3276],{"text":1211,"type":728},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3278,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3283,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3279,"component":118,"meta_info":3280,"meta_title":7,"block_image":3281,"cover_image":3282,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":3287,"title":3288,"plugin":43,"description":3289},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":3291,"alt":3292,"name":7,"focus":7,"title":3292,"filename":3293,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[970],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":955,"created_at":3303,"published_at":3304,"updated_at":3305,"id":3306,"uuid":3307,"content":3308,"slug":955,"full_slug":3329,"sort_by_date":48,"position":446,"tag_list":3330,"is_startpage":9,"parent_id":3331,"meta_data":48,"group_id":3332,"first_published_at":3333,"release_id":48,"lang":60,"path":7,"alternates":3334,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3309,"component":3310,"meta_info":3311,"custom_content_list":3313},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3312,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3314,3319,3324],{"_uid":3315,"label":3316,"value":3317,"dev_id":3318,"component":728},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3320,"label":3321,"value":3322,"dev_id":3323,"component":728},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3325,"label":3326,"value":3327,"dev_id":3328,"component":728},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892889208]